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FitNotes Workout - Wednesday 28th February 2018
Body Weight: 72.8 kgs
Total Volume: 14,164 kgs

** Deadlift **
- Total Volume: 4,270 kgs
- 70.0 kgs x 8 reps
- 110.0 kgs x 5 reps
- 150.0 kgs x 4 reps
- 160.0 kgs x 4 reps [PR]
- 160.0 kgs x 4 reps
- 160.0 kgs x 4 reps
- 160.0 kgs x 4 reps

** Stiff-Legged Deadlift **
- Total Volume: 3,520 kgs
- 110.0 kgs x 8 reps
- 110.0 kgs x 8 reps
- 110.0 kgs x 8 reps
- 110.0 kgs x 8 reps

** Strap BB Power Shrug **
- Total Volume: 3,740 kgs
- 140.0 kgs x 8 reps [PR]
- 140.0 kgs x 8 reps
- 150.0 kgs x 5 reps [PR]
- 150.0 kgs x 5 reps

** Barbell Row **
- Total Volume: 1,750 kgs
- 70.0 kgs x 4 reps
- 70.0 kgs x 5 reps
- 70.0 kgs x 6 reps [PR]
- 70.0 kgs x 5 reps
- 70.0 kgs x 5 reps

** Dumbbell Curl **
- Total Volume: 884 kgs
- 12.0 kgs x 12 reps
- 14.0 kgs x 12 reps
- 14.0 kgs x 12 reps
- 14.0 kgs x 10 reps
- 12.0 kgs x 12 reps
- 12.0 kgs x 10 reps

Bunch of ab stuff at end, keep feeling a weird pop/click during my first set of L-Sit holds, so strange

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Reply 481

Sae.HH

FitNotes Workout - Thursday 1st March 2018
Body Weight: 72.8 kgs
Total Volume: 5,423 kgs

** Flat Dumbbell Bench Press **
- Total Volume: 2,008 kgs
- 16.0 kgs x 8 reps
- 24.0 kgs x 8 reps
- 32.0 kgs x 11 reps [PR]
- 32.0 kgs x 9 reps
- 32.0 kgs x 8 reps
- 32.0 kgs x 6 reps
- 32.0 kgs x 5 reps
- 32.0 kgs x 5 reps
- 28.0 kgs x 10 reps

** Seated Dumbbell Press **
- Total Volume: 1,440 kgs
- 18.0 kgs x 10 reps
- 22.0 kgs x 8 reps
- 24.0 kgs x 6 reps
- 20.0 kgs x 15 reps
- 20.0 kgs x 12 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps

** Lying Triceps Extension **
- Total Volume: 775 kgs
- 5.0 kgs x 20 reps [PR]
- 10.0 kgs x 15 reps
- 12.5 kgs x 12 reps [PR]
- 12.5 kgs x 12 reps
- 12.5 kgs x 10 reps
- 12.5 kgs x 8 reps

** Incline Dumbbell Fly **
- Total Volume: 1,200 kgs
- 12.0 kgs x 20 reps [PR]
- 16.0 kgs x 12 reps [PR]
- 16.0 kgs x 12 reps
- 16.0 kgs x 12 reps
- 16.0 kgs x 12 reps
- 16.0 kgs x 12 reps
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Reply 482

Sae.HH

FitNotes Workout - Saturday 3rd March 2018
Body Weight: 72.8 kgs
Total Volume: 16,054 kgs

** Barbell Row **
- Total Volume: 4,590 kgs
- 60.0 kgs x 10 reps
- 70.0 kgs x 6 reps
- 70.0 kgs x 8 reps [PR]
- 70.0 kgs x 8 reps
- 70.0 kgs x 8 reps
- 70.0 kgs x 8 reps
- 70.0 kgs x 7 reps
- 60.0 kgs x 14 reps [PR]

** Stiff-Legged Deadlift **
- Total Volume: 3,880 kgs
- 110.0 kgs x 8 reps
- 120.0 kgs x 5 reps [PR]
- 120.0 kgs x 5 reps
- 120.0 kgs x 5 reps
- 120.0 kgs x 5 reps
- 120.0 kgs x 5 reps

** Dumbbell Curl **
- Total Volume: 1,104 kgs
- 12.0 kgs x 8 reps
- 14.0 kgs x 8 reps
- 16.0 kgs x 12 reps
- 18.0 kgs x 8 reps [PR]
- 18.0 kgs x 8 reps
- 16.0 kgs x 11 reps
- 16.0 kgs x 8 reps
- 14.0 kgs x 8 reps

** Strap BB Power Shrug **
- Total Volume: 6,480 kgs
- 120.0 kgs x 15 reps [PR]
- 120.0 kgs x 15 reps
- 120.0 kgs x 12 reps
- 120.0 kgs x 12 reps

Posted from TSR Mobile

Cable row, prone leg curl, leg press, leg extension, cable bicep curls and db rows/pull ups aswell but no PBs so not really worth noting.

I don't usually have any problems with BB rows but today my forearms were really limiting me so I had to use my straps :frown:

Is this normal because I can deadlift close to 3 plates double overhand no problem when I have to with a decent bar?

I have no idea how to tag people on the app though so hopefully someone who BB rows relatively heavy sees this 😁

DOH will severely limit your rowing.

Either grow gigantic balls and do hook grip (not for the faint hearted, it hurts... lots... I don't do this.) Or use straps.

I also use straps for top set deadlifts, but not for any other movement.

130kg x 4 barbell row checking in and like 110 for 15 or something silly, a while since I did that tho

(edited 6 years ago)

Reply 485

Sae.HH

Original post by Angry cucumber

Yeah I use straps always f*** hook grip, it's a world of discomfort for no reason. I'm just surprised my grips giving in at such a light weight 😑 I use straps for a lot of movements tbf perhaps I should cut down...

110 for 15 is amazing! I'm just trying to get to 80 comfortable at the moment XD

Thanks

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Reply 486

Sae.HH

FitNotes Workout - Monday 5th March 2018
Body Weight: 72.8 kgs
Total Volume: 22,836.5 kgs

** Flat Barbell Bench Press **
- Total Volume: 4,185 kgs
- 20.0 kgs x 20 reps
- 40.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 75.0 kgs x 8 reps
- 85.0 kgs x 5 reps
- 85.0 kgs x 6 reps [PR]
- 85.0 kgs x 5 reps
- 85.0 kgs x 5 reps
- 75.0 kgs x 8 reps

** Seated Dumbbell Press **
- Total Volume: 1,248 kgs
- 20.0 kgs x 10 reps
- 22.0 kgs x 12 reps [PR]
- 22.0 kgs x 10 reps
- 22.0 kgs x 6 reps
- 22.0 kgs x 6 reps
- 20.0 kgs x 6 reps
- 18.0 kgs x 10 reps

** Barbell Row **
- Total Volume: 3,325 kgs
- 70.0 kgs x 10 reps [PR]
- 75.0 kgs x 6 reps
- 80.0 kgs x 4 reps [PR]
- 75.0 kgs x 7 reps [PR]
- 70.0 kgs x 10 reps
- 70.0 kgs x 9 reps

** Stiff-Legged Deadlift **
- Total Volume: 3,440 kgs
- 70.0 kgs x 8 reps
- 120.0 kgs x 6 reps [PR]
- 120.0 kgs x 6 reps
- 120.0 kgs x 6 reps
- 120.0 kgs x 6 reps

** Strap BB Power Shrug **
- Total Volume: 8,040 kgs
- 120.0 kgs x 20 reps [PR]
- 120.0 kgs x 20 reps
- 120.0 kgs x 15 reps
- 120.0 kgs x 12 reps

** Incline Dumbbell Fly **
- Total Volume: 576 kgs
- 18.0 kgs x 8 reps [PR]
- 18.0 kgs x 8 reps
- 18.0 kgs x 8 reps
- 18.0 kgs x 8 reps

** Lying Triceps Extension **
- Total Volume: 862.5 kgs
- 5.0 kgs x 20 reps
- 10.0 kgs x 15 reps
- 12.5 kgs x 15 reps [PR]
- 12.5 kgs x 12 reps
- 12.5 kgs x 12 reps
- 12.5 kgs x 10 reps

** Dumbbell Curl **
- Total Volume: 700 kgs
- 16.0 kgs x 10 reps
- 18.0 kgs x 6 reps
- 18.0 kgs x 4 reps
- 16.0 kgs x 12 reps
- 14.0 kgs x 12 reps

** Lateral Dumbbell Raise **
- Total Volume: 460 kgs
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 6 reps
- 10.0 kgs x 6 reps

Cable curls, extension, facepulls, leg extension

Barbell Row is moving nice without grip being a limiting factor

Big deadlines coming up so full body for a week or two, maybe longer tbh it's not too bad and work capacity seems to be there once I've taken enough caffiene

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Reply 487

Sae.HH

FitNotes Workout - Friday 9th March 2018
Body Weight: 72.8 kgs
Total Volume: 18,296 kgs

** Flat Barbell Bench Press **
- Total Volume: 4,940 kgs
- 20.0 kgs x 20 reps
- 60.0 kgs x 8 reps
- 70.0 kgs x 8 reps
- 80.0 kgs x 8 reps
- 85.0 kgs x 5 reps
- 85.0 kgs x 5 reps
- 80.0 kgs x 8 reps
- 70.0 kgs x 11 reps
- 75.0 kgs x 8 reps

** Pull Up **
- Total Volume: 3,750 kgs
- 75.0 kgs x 10 reps
- 75.0 kgs x 10 reps
- 75.0 kgs x 10 reps
- 75.0 kgs x 10 reps
- 75.0 kgs x 10 reps

** Barbell Row **
- Total Volume: 1,000 kgs
- 50.0 kgs x 10 reps
- 50.0 kgs x 10 reps

** Strict Overhead Press **
- Total Volume: 2,010 kgs
- 20.0 kgs x 8 reps
- 40.0 kgs x 8 reps
- 50.0 kgs x 6 reps
- 50.0 kgs x 6 reps
- 50.0 kgs x 5 reps
- 45.0 kgs x 8 reps
- 40.0 kgs x 8 reps

** Reverse Hyperextension **
- Total Volume: 1,704 kgs
- 25.0 kgs x 12 reps
- 39.0 kgs x 12 reps [PR]
- 39.0 kgs x 12 reps
- 39.0 kgs x 12 reps

** Barbell Curl **
- Total Volume: 1,040 kgs
- 20.0 kgs x 12 reps
- 30.0 kgs x 8 reps
- 35.0 kgs x 6 reps
- 35.0 kgs x 6 reps
- 35.0 kgs x 4 reps

** Trap Bar Deadlift **
- Total Volume: 3,852 kgs
- 107.0 kgs x 12 reps [PR]
- 107.0 kgs x 12 reps
- 107.0 kgs x 12 reps

Had to keep it relatively short, had football straight after. It's been a long week.

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Reply 488

Sae.HH

FitNotes Workout - Sunday 11th March 2018
Body Weight: 72.8 kgs
Total Volume: 22,165.5 kgs

** Strict Overhead Press **
- Total Volume: 2,077.5 kgs
- 20.0 kgs x 8 reps
- 40.0 kgs x 8 reps
- 50.0 kgs x 5 reps
- 55.0 kgs x 3 reps
- 57.5 kgs x 2 reps
- 60.0 kgs x 2 reps [PR]
- 62.5 kgs x 1 rep [PR]
- 60.0 kgs x 2 reps
- 55.0 kgs x 3 reps
- 50.0 kgs x 6 reps
- 50.0 kgs x 6 reps

** Barbell Row **
- Total Volume: 2,800 kgs
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps

** Stiff-Legged Deadlift **
- Total Volume: 2,520 kgs
- 120.0 kgs x 7 reps [PR]
- 120.0 kgs x 7 reps
- 120.0 kgs x 7 reps

** Strap BB Power Shrug **
- Total Volume: 8,400 kgs
- 120.0 kgs x 20 reps
- 120.0 kgs x 20 reps
- 120.0 kgs x 15 reps
- 120.0 kgs x 15 reps

** Lying Triceps Extension **
- Total Volume: 740 kgs
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps
- 12.5 kgs x 12 reps
- 12.5 kgs x 8 reps
- 12.5 kgs x 8 reps
- 10.0 kgs x 15 reps

** Dumbbell Curl **
- Total Volume: 384 kgs
- 16.0 kgs x 8 reps
- 16.0 kgs x 8 reps
- 16.0 kgs x 8 reps

** Pull Up **
- Total Volume: 2,250 kgs
- 75.0 kgs x 10 reps
- 75.0 kgs x 10 reps
- 75.0 kgs x 10 reps

** Wide grip Pull Up **
- Total Volume: 975 kgs
- 75.0 kgs x 5 reps
- 75.0 kgs x 5 reps
- 75.0 kgs x 3 reps

** Barbell Curl **
- Total Volume: 720 kgs
- 30.0 kgs x 8 reps
- 30.0 kgs x 8 reps
- 30.0 kgs x 8 reps

** Rear Delt Dumbbell Raise **
- Total Volume: 360 kgs
- 10.0 kgs x 12 reps [PR]
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps

** Lateral Dumbbell Raise **
- Total Volume: 480 kgs
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps

** Cable Crossover **
- Total Volume: 459 kgs
- 10.2 kgs x 15 reps [PR]
- 10.2 kgs x 15 reps
- 10.2 kgs x 15 reps

Sessions was about an hour and a half because reason below...

Staff had to let me in manually because my PINs been suspended as someone else has been using it apparently 🤔 Anyway need to sort it out at some point this week by talking to the manager, hopefully they can just change my PIN and I won't have to sign up again. Playing around with my volume parameters at the moment, trying to cut down a for some stuff and see how it goes.

On the plus side OHP moved quite well with super low rest times and being relatively untrained!

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Reply 489

UchihaMadara

Nice PB brah, easily achieved...got more there for sho

Reply 490

Unistudent77

Original post by Sae.HH

I’d easy take that long to do all that normally!

Reply 491

Sae.HH

Original post by UchihaMadara

Nice PB brah, easily achieved...got more there for sho

Thanks bro, yeah 62.5 wasn't really a grinder but I have hit it for a rep before so not really a PB, i just didn't log it i guess

Original post by Unistudent77

I’d easy take that long to do all that normally!

Yeah still messing around with volume haha but it was intense! It was originally meant to be a 1 hour session so I really rushed through my compounds (sldl was really hard on the upper back lmao), but then the staff guy was like, "actually mate not leaving for another 30 minutes so in your own time", i was like... damn it! Having that little time to rest is more bothersome than anything, training against a clock is just stress.

Signing back up to my uni gym for good tomorrow so will sort out a full body routine for that place too.

Reply 492

Sae.HH

FitNotes Workout - Thursday 15th March 2018
Body Weight: 72.8 kgs
Total Volume: 15,895 kgs

** Trap Bar Deadlift **
- Total Volume: 2,990 kgs
- 127.0 kgs x 5 reps
- 157.0 kgs x 3 reps
- 157.0 kgs x 3 reps
- 157.0 kgs x 3 reps
- 157.0 kgs x 3 reps
- 157.0 kgs x 3 reps

** Strict Overhead Press **
- Total Volume: 2,547.5 kgs
- 20.0 kgs x 8 reps
- 40.0 kgs x 8 reps
- 50.0 kgs x 8 reps
- 55.0 kgs x 3 reps
- 60.0 kgs x 4 reps [PR]
- 62.5 kgs x 1 rep
- 50.0 kgs x 11 reps [PR]
- 50.0 kgs x 8 reps
- 50.0 kgs x 5 reps

** Barbell Row **
- Total Volume: 2,660 kgs
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 8 reps

** Incline Barbell Bench Press **
- Total Volume: 1,200 kgs
- 50.0 kgs x 8 reps [PR]
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps

** Wide grip Pull Up **
- Total Volume: 1,800 kgs
- 75.0 kgs x 8 reps
- 75.0 kgs x 8 reps
- 75.0 kgs x 8 reps

** Reverse Hyperextension **
- Total Volume: 1,440 kgs
- 32.0 kgs x 15 reps [PR]
- 32.0 kgs x 15 reps
- 32.0 kgs x 15 reps

** EZ-Bar Preacher Curl **
- Total Volume: 300 kgs
- 10.0 kgs x 10 reps [PR]
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps

** Dumbbell Curl **
- Total Volume: 588 kgs
- 14.0 kgs x 15 reps [PR]
- 14.0 kgs x 15 reps
- 14.0 kgs x 12 reps

** Lying Triceps Extension **
- Total Volume: 752.5 kgs
- 10.0 kgs x 12 reps
- 13.75 kgs x 6 reps [PR]
- 12.5 kgs x 12 reps
- 12.5 kgs x 12 reps
- 12.5 kgs x 8 reps
- 10.0 kgs x 15 reps

** Lateral Dumbbell Raise **
- Total Volume: 432 kgs
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps
- 12.0 kgs x 8 reps [PR]
- 12.0 kgs x 8 reps

** Rear Delt Dumbbell Raise **
- Total Volume: 480 kgs
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps

** Cable Crossover **
- Total Volume: 705 kgs
- 11.75 kgs x 15 reps [PR]
- 11.75 kgs x 15 reps
- 11.75 kgs x 15 reps
- 11.75 kgs x 15 reps

Considering I was training on 300 calories 9 hours into my day super pleased, caffiene does wonderful things! I'll probably try and get a session in Sunday morning and then Tuesday.

Trap bar felt a bit funny on my knee, might not have warmed up properly, might try and bring sleeves in the future. Could also be the fact I train in socks now and has my Romaleos elevating me back when I was maxing out on the trap bar.

I really hate incline benching, theres no actual pain but my shoulder just feels super vulnerable, gave it another chance and nope, never again.

But big PBs on OHP 😁

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(edited 6 years ago)

OHP looking yummy

Mirin’ OHP

Original post by UchihaMadara

OHP looking yummy

Original post by Unistudent77

Mirin’ OHP

Thanks guys. Been dicking around a bit too much last two days so couldn't train today, will have to have my next session on Tuesday, low frequency sucks because I get DOMS after every session if I go past the 3 day mark >.> Anyway doing an all nighter atm so not sure when on Tuesday i'll train.

One of my close mates was like, "fam your backs huge why are your arms small?" I DON'T TRAIN ARMS PROPERLY OKAY LEAVE ME ALONE.

Don't judge me, judge yourself. :colonhash: